We have a combination of a powerful cardio movement, weight lifting, and a skillful cardio movement: we will start with Rowing 1000m. Set a pace and crank through it. Then, we will move on to rounds of deadlifts and double unders. The deadlift will be on the heavy side. That will tax your posterior system and make double unders a little harder than normal. Stay focused, keep your midline tight, and move fast.
CrossFit Alloy WOD for 1/7/2015:
Strength:
E2MOM:
Push Press
1, 1, 1, 1, 1, (90%)
MetCon:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (275/185)
50 Double Unders
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (225/155)
40 Double Unders
Brass:
For Time:
Row 1000m
then . . .
3 Rounds
10 Deadlifts (185-155/125-105)
30 Double Unders or 90 Single Unders
Bronze:
For Time:
Row 750m
then . . .
3 Rounds
10 Deadlifts (135-115/95-75)
75 Single Unders